Monday, January 21, 2013

Training: 1/14/13 - 1/20/13

Tuesday: CrossFit

So nice to finally be back! Was a bit worried that I would strain the arm again, but Coach Mike worked with me to make sure everything stayed fine. Power Snatches were the strength move of the day, nice to learn a new lift. I used PVC pipe, so no weight, minimal strain. Almost asked for a barbell, but why hurry?

The WOD was modified for me in that I did no Power Snatches, but instead did sit-ups - ugh, I think I would have preferred the Snatches instead. 12 box jumps, 24 sit-ups, then a 2 minute plank to close it out. Looking forward to Thursday already and a chance to test the arm again!

Thursday: Run

After our TM starting spewing black smoke a month or so ago, I stopped using it for a while before trying to fix it. Opening up the motor and vacuuming the accumulated dust was the first step, followed by oiling the machine per instructions. Today I tried it out, but think it might need more serious attention from a professional. The speed seemed inconsistent, speeding up and slowing down. After about 20 minutes, I also started smelling the burning odor from before. Bummer. With the kitchen remodel, no funds are available to have this fixed, but luckily the winter has been pretty mild so far, so outdoors has been relatively comfortable.

Friday: CrossFit

Definitely more mobility has returned, soreness mostly gone, but the arm is still swollen, kind of bizarre. Headed over to CrossFit Amplify, and, after consultation with Coach Mike, decided to go with a low weight today. Used just the barbell today, no additional weight, felt pretty good, glad I'm staying patient -- power snatches were not too difficult with minimal weight, my form should be a bit better when I do add weight. Learned how to do doubleunders today, turns out the jump has to be a lot higher than you think for them to happen.

WOD today: 7 rounds -- 30 seconds doubleunders, 30 seconds power snatches, 1 minute rest. I ended up with 51 total reps, 27 doubleunders and 24 power snatches, pretty happy with it being two new moves learned and taking it easy on my arm.

Saturday: Running

January 19th, 39 degrees -- I ran in shorts, who'd have thunk it? By mile 2, no longer needed gloves, jacket, or ear protection. Really nice run to and then through Maple Woods Forest Preserve on the trails, then home. Feel like CrossFit overall has made running easier, though it's still not easy, but feel stronger longer.

A good week overall, feeling pretty good about the recovery from my arm injury -- the swelling is still hanging around, but it's not interfering with the WODs or running. Making decent progress towards my goal of CrossFit 4 times a week, with 2 or more runs. As I get stronger and the weather improves, I hope to run or cycle to CrossFit, to add more running and bring back cycling.

Nice workouts this week! I'm getting tired just reading about the cross fit. I remember the first time I did it. The instructor said 1 min AMRAP push ups and I said "um, that will only take me about 15 seconds" :-)

You are famous! I like to check out other boxes websites so I looked up Amplify today and there you are box jumping!! I was like hey that looks like Kovas... Hovered over the pic and sure enough it's you :)

Glad the arm soreness has subsided - smart to take easy a little longer.

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Kovas Palubinskas

I’m a transplanted Southern Californian living in the Midwest. It’s taken some time, and plenty of searching, to appreciate the nature we have here. In the Midwest we don’t have the jagged peaks or deep canyons others do, but we do have trails to run and hike, rivers to canoe and kayak, and forests to explore. In winter we make do with ski hills, ride fat tire bikes, and snowshoe to revisit favorite spots.

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